Archive | February, 2016

5X5 Workout Routine: Back to Basics

Many people come to me looking for advice about training programs, and what they should start out with. There’s already so much information available that for the beginner, it’s simply too much to take in. Nevertheless, here is what I advise.

Even the most intricate of workout regimens still maintain simple principles at the core, with the main principle being – lift HEAVIER weights in order to pile on the muscle.

Now, that’s pretty vague so let me explain it further. Let’s consider a well-designed workout program. Normally, with a well-designed program you can expect to make advances every micro-cycle (a micro-cycle equates to one to two weeks). So, how do you do this? Well, normally it’s achieved by adding weights or adding more reps to what you did the previous week.

Oddly enough, most beginners become fixated on numbers: The number of sets to be achieved. The number of reps to be completed. Fact of the matter is – there is NO magic number here. It’s much more about your attitude.

If you have a really positive attitude, no matter how many sets or reps you do, you will succeed. And get jacked while you’re at it! This is the same rule that applies not only to weightlifting, but to any business pursuit or activity.

Let’s look at couple of examples:

Ryan Kennelly and Scot Mendelson. They are both very big guys, and to be thoroughly admired. But if you think they do anything that’s “different” in terms of training, then you are mistaken. For sure, they share their “tips and tricks”, but you still have to work hard to make gains at this game.

Top level pro powerlifters use low sets and low reps with very little assistance work. I don’t know of any pros who use cutting edge methods that hardly anyone else knows about. No. What they do is to use methods that are long-time proven, and they rely very much on a winning attitude which pushes them to achieve success.

And that’s what makes a champion. Dedication to your sport equates to a certain level of success. If you are a bit of a “half-asser” then I suggest that powerlifting is not the sport for you.

For the beginner, I advocate a 5×5 routine. If you pop into Westside, the guys and girls in there would be performing dynamic and partial lifts, but they probably don’t really know what the proper form is. However, if you ventured into Metal Militia and you didn’t know what you were doing, then you’d no doubt end up with various joint pains and maybe tendonitis. Or perhaps a torn rotator cuff or pec. Why so? Well, simply because there are so many aspects to what you have to learn in order to be successful at powerlifting.

It’s best to learn the core lifts first of all, rather than doing something silly and jumping in at a high-volume pace. That can lead to injury which in turn means that you are going to be wasting a lot of time with regards to your workout regime.

The 5×5 Program

Provided below is the 5×5 program. And this is what is advisable – or at least I advise it – with regards to a beginners training routine.


Barbell Squat

5 sets of 5 with the same weight

Start with a moderate weight and add 5-10 pounds every week.

Front Squat (Clean Grip)

3 sets of 8-10

Add 5-10 pounds every week for all sets.

Butt Lift (Bridge)

3 sets of 8-10

If you can’t do 8 reps, do as many full reps as you can then do partials to finish.

Seated Calf Raise

3-4 sets to failure

Use slow reps. Add 5 pounds per week for all sets.


Barbell Bench Press – Medium Grip

5 sets of 5 with the same weight

Start with a moderate weight and add 5-10 pounds every week.

Dumbbell Bench Press

2 sets of 8-10

Try to increase the weight as often as possible. It’s harder with dumbbells.

Close-Grip Barbell Bench Press

3 sets of 5

This is a core lift. Add 5-10 pounds every week.

Triceps Pushdown

2 sets of 10

Add weight every week. When you can do the stack for every set, do weighted dips.


Barbell Deadlift

5 sets of 5 with the same weight

Start with a moderate weight and add 5-10 pounds every week.

Upright Barbell Row

3 sets of 6-8 reps

Try to add weight every week though it won’t always be possible. Strive to make personal records.

Hyperextensions (Back Extensions)

3 sets of 10-15 reps

These are for rehab and preventative strengthening of the lower back (use a lighter weight for this exercise).

Barbell Curl

5 sets of 5 reps

Start with a moderate weight and add 5 pounds every week.

The Main Message

The 5×5 routine given here is pretty simple. This is a good way to learn how to perform the three main power lifts correctly.

This routine will allow you to get familiar enough with each lifting style and also to then gravitate to using partial lifts too.

Also, you’ll gain some hypertrophy because none of the sets include triples or singles (sets of three or one rep, respectively). Further, you’ll avoid suffering from tendonitis or joint pain, unless of course you go about things in the totally wrong way.

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Diet Plan To Build Lean Muscle

Just working out is not enough in order to build lean muscle. Your diet, too, plays a pivotal role in this process. Without a good diet, it is impossible to gain any measure of lean muscle mass.

The role of workouts is to boost the building process of muscle tissues. However, without protein stores and proper diet, the body will lack the essential driving force to push the muscle building process to its culmination. Hence, it becomes extremely crucial to provide your body with the right muscle building diet to achieve a leaner, more muscular look.

Here are a few muscle gaining diet plans which certainly will lead you towards attaining what you seek. The points below will provide you with all the requisite information in this regard.

How To Build Lean Muscle

Tip #1: Drink as much water as you can. However, there are bodybuilders who go in for diuretics to lose fluid retention in order to attain more profound muscle cuts. A point that must be kept in mind is that as workouts deplete natural body fluids you must focus on drinking enough water in order to prevent dehydration.

Tip #2: Include complex carbohydrates (starches) in your diet. Starchy foods such as pasta, wheat bread, whole grain cereals, brown rice, potatoes, yams, sweet potatoes, and vegetables provide vital energy for your activities and help build lean muscle.

Tip #3: Lean meat is rich in protein and is a fine basic building block for lean muscle. Meat such as steak and other protein-rich foods has been the staple food of many bodybuilding experts for over the past few decades. However, make sure that you avoid the fat of these meats as it might jeopardize your bodybuilding goals.

Tip #4: Eat foods that are rich in fiber. Fiber is especially beneficial for those who wish to lose weight while building lean muscle, since it prevents the body from absorbing too much fat. It helps to maintain cholesterol levels and is also a well known source of slow-burning carbohydrates, essential for those who want to build lean muscle. Examples of some fiber rich grains are oatmeal, wheat, vegetables and fruits. Add about 25 to 35 grams of fiber per day among the foods that you eat.

Tip #5: Soybeans are a major source of protein and carry extremely low fat content and almost zero cholesterol. It has long been consumed by those who have the building of lean muscle and increased weight loss as desired outcomes.

Tip #6: Get a healthy source of fat such as nuts, avocadoes and cold-water fish. Eat 40-100g of fat per day. If you do not get enough of these, take an essential fatty acid supplement or fish oil supplement.

Tip #7: Whey protein is quite readily available and can be taken in as a supplement mixed with soups, vegetables, and shakes. This gets easily digested and is one of the major sources of protein available, thereby enhancing the building of lean muscle.

Tip #8: The protein of eggs lies in its whites. Therefore, in order to build lean muscle, use eggs as the major source protein by eating the whites and avoiding the yolk.

While the above diet plans work, they need to be used in a balanced way. Therefore, make sure that you eat at intervals of 3-4 hours so that insulin levels are maintained and the process of neural and physical recovery is fostered.

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Morning Workout Motivation Tip

Does the following sound familiar to you? You set the alarm 45 minutes early with the best of intentions to hop out of bed, get a great workout, and then jump in the shower, filled with the satisfaction of knowing that you are starting the day off right. You have begun your daily routine by doing something that is healthy for your mind, your soul, and especially for your body. You are a good person!

However, when the alarm goes off, you glance over at your alarm clock and almost without thinking, hit the snooze button. Ten minutes later, you repeat the routine. The same thing happens again in ten minutes, and ten minutes after that. It’s a vicious cycle. The best intentions of the night before have turned into the failed plans of the alarm clock in the morning.

How can you prevent this cycle from taking place? What can you do to up your motivation to the point that you actually follow through with those great plans?

One motivational technique is to put a note on your bedside table reminding you of the reasons why you have set your alarm early to exercise. Ideally, it would be a sticky note actually stuck to the face of your alarm clock. It might say, to fit into my high school jeans. Or it might say, to improve my health. Or it might even just say, because I’ve made a goal and I’m sticking to it.

Whatever your reasons for getting healthier and fit might be, they’re just a lot easier to remember at five thirty in the morning if you see them written out in front of you!

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How to Build Muscle For Women – 3 Muscle Building Tips For the Skinny Girls

Unfortunately there is a lot of misinformation out there on how to  build   muscle  for women. Most girls have been wrongly told by the so-called “gurus” and personal trainers to focus on high reps to get toned  muscle  and burn fat, since women can’t really  build   muscle  due to their hormonal set up.

If you’d been told that before, you’ve been lied to. Don’t worry though, here I’m going to reveal 3 hot  tips  to help you  build  gorgeous, sexy  muscles  and embarrass all the guys at the gym.

How To  Build   Muscle  For Women  Tip  1 – Lift Heavy Weights

The real secret of how to  build   muscle  for women is to lift heavy weights. The only way to gain  muscle  mass is to force the body to lift ever increasing loads, and the only way to do this is to stay within a low-rep range. If you’re doing loads of reps with light weights…STOP! This will never help you to  build   muscle . Stick with between 4-8 reps per set, and make sure your last rep is almost undoable.

How To  Build   Muscle  For Women  Tip  2 – DON’T Spend Hours At The Gym

The key to heavy lifting for  muscle   building  women is to keep your workouts short…long workouts are simply impossible with this approach. Your workouts should consist of around 8-10 sets total. Any more than this and you’ll be forcing your  muscles  to over-train, or sacrificing the quality of your reps. Both things will stop you from  building   muscle  mass.

Remember that  muscles  are  built  during rest…so make sure you have an off-day between workouts to allow your  muscles  to repair themselves and grow.

How To  Build   Muscle  For Women  Tip  3 – Eat More…MUCH More

A woman looking to  build   muscle  should begin eating more and more often too. 6 smaller meals as opposed to 3 big ones is far better for  building   muscle  mass and keeping your metabolism and energy levels consistent.

Increase your protein intake – around 1-1 ½ grams per pound of bodyweight is good, and try to have 1/3 of your daily carbs an hour and a half before your workout. Eat loads of green veggies as these take longer to digest and make you feel full for longer.

 Building   muscle  will not only make you look great, but the more  muscle  mass you have the faster your body is able to metabolize and process fat meaning you’ll find it easier to stay trim.

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The Benefits Of A Military Workout Routine

Those who want to get into fantastic shape quickly should consider beginning a military workout routine. Soldiers are in top physical condition as a result of their strenuous workout regimen. Army workouts are brutal, but offer amazing physical results.

Exercises That Are Included In a Military Workout

Gym equipment is not used during the hardcore workouts. Instead, bodyweight is used to complete a variety of different muscle building exercises. Many people are surprised at the fantastic results that someone can achieve with bodyweight workouts. Since no gym equipment is needed, anybody can perform most of the military style exercises in the comfort of their own home.

The Routine That Offers the Best Results

The Navy Seal exercise regimen is known to be one of the best military routines. The Navy Seals are known for being in excellent shape because of their tough fitness program. Navy Seals do a wide variety of basic exercises, including swimming to build upper body strength and running to build lower body strength. Completing multiple sets of pull-ups and push-ups helps to build muscle in the arms, shoulders and abdominal area. The Navy Seal exercises are easy for men and women to learn. Many people prefer the simplistic routine to more complicated exercise regimens that require special equipment.

A Navy Seal’s Weekly Fitness Routine

Navy Seal’s begin working out for 3 days a week and gradually increase their workout routine to 4-5 days per week. Their daily workout sessions include a two mile run, 15 minute swimming session, 80 sit-ups, 60 push-ups and 9 pull-ups. This beginner routine is not easy for an unfit person to accomplish, but as someone builds stamina and strength they will be able to increase the length of each exercise.

Fit Navy Seals run 4-6 miles during each workout and complete 180 sit-ups and push-ups and 30 pull-ups per workout. Their swim time is over 30 minutes in length per session. It takes a while for someone to build up to this advanced fitness level, but many enjoy the physical and mental challenge of setting and achieving goals.

The Overall Goal of the Intense Routine

Most individuals who consistently complete the entire Navy Seal routine will develop a lean, muscular body. The purpose of the intense fitness regimen is not to look great, but to develop a high level of strength and endurance. The routine is not only physically challenging but it is also mentally challenging as well. Someone will have to learn how to focus their mind and energy to continue exercising through the pain. As someone increases the length of the various exercises they will feel the pride of accomplishment. It is an amazing accomplishment for a person to achieve top physical performance levels with a military workout routine.

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Muscle Building Workout Plan – Finally For Us Skinny Guys

First things first, you know the guys following their plan in building muscles at the gym. You look at them and try to copy their Muscle Building Workout, right….

1.) Do not imitate the Muscle Building Workout Plan of the guys in the gym who are ALREADY well developed. Why? Read on.

The training style of the guys in these gyms (might I say) are well developed in their Muscle Building Workout Plan and have gain experience throughout the years which this may be a different story for someone with less experience under their belt. It might not be a smart idea to look at the training styles of these guys and right away follow after their foot-steps. Because these guys have tailor made their workout plan to fit their precise body structure, they’ve learned how to fine tune their Workout Plan to suit their strengths and weaknesses. But don’t stop here, keep reading…

2.) Try to keep your Muscle Building Workout Plan simple, basic and although you may want to immediately focus on getting big quick, you need to focus on getting stronger.

The best thing you can do is to start your training on getting stronger on the core lifts, multi-joints movements:


Dead lifts





Overhead pressing

These types of movements are what you should get narrowed down. Because if you think about it, once you have perfected these movements (which focus on getting stronger) you can continue to add weight after weight onto your Muscle Building Workout which then builds your muscles. So that you can show people that you know longer are skinny because of the Muscle Building Workout Plan you have going on.

But one more thing you must know…

3.) Watch-out for excessive weights in the beginning

Because you have two things people either do; Perform huge workloads of 20 (ish) sets per body part or you have what’s called the single set to failure (SSTF) which is, lifters who use one workout set per exercise and take this set to its total limit (failure). So what should we do we should focus on moderation. Using Moderation can give you a decent workload on your Muscle Building while helping to avoid being tired caused by too much of the single set to failure method.

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4 Best Ab Workout Tips – How To Get Hard Rock Six Pack Abs Fast!

People often ask me. What type of weight lifting routine should I follow? How many times I should weight lifting during a week/month? What is the appropriate amount of time to train with weights?

Well, here’s my 4 best ab  workout   tips , what you should follow in your routines to help you to burn stomach fat and get strong six pack abs fast.

1. Stop doing hundreds of ab exercises every day

This is the first mistake, where the most people will fall when they first thinking about to burn fat from the abs. Instead, you should follow a regular exercises, like dead lift, squats and press movements. Train your abs no more than 3 times a week and don’t waste all your time doing an endless crunch or sit-ups, the total time of training your abs should take about maximum 30min a week. (10min per  workout )

2. Learn the correct technique first

You could waste all your time for nothing.. And in return, you will get a terrible back pain, for example if you perform ab crunches with incorrect technique. Consult with your personal trainer or with experienced people first if you are unsure. I had gained most of the results by asking from more experienced people.

3. Do not rush!

This is another common think, that I see often. In nowadays, people use to rush everywhere, and they use to be always busy, which is basic human character. When it comes to weight lifting, the sufficient amount of time is a must, if you want to burn fat through weight lifting. An opposite is bad either. Wasting too much time in the gym will rip you off as soon as possible.

4. Learn from experts

Do not afraid to ask advices and tips from more experienced athletes and trainers. Ab  workouts  done with a proper technique can be a very challenging by

just watching from pictures and supposing false things. I had so much great things, that have affected to my current physique by learning from others and I still looking for new thinks and advices by following the support for continual development.

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Best Diet For Muscle Gain

You’ve heard the expression ‘You are what you eat’ right? So, if you’re eating junk food on a regular basis you know you’ve got problems ahead when trying to build a good physique, right?.

If you filled your vehicle with the wrong type of gas, would it perform as it ought to? No, and your body is no different.

The correct muscle building diets are ESSENTIAL to your plans for building great muscles and achieving the body you’ve always dreamed of.

Right, so let’s look at the detail.

If you are wanting to build muscle, you are going to have to eat the right amount of calories each day. If you are relatively thin, the chances are you will not start to notice much improvement in muscle mass unless you begin consuming considerably more! Of the right things of course.

So what should a proper muscle gain diet include?

Let’s break it down into sections.

First, in terms of PROTEIN, you should be eating lots of fish (such as salmon and shrimp), chicken and lean beef. Steak isn’t considered great for your heart and so should be kept for special occasions!

Secondly, in terms of CARBOHYDRATES, you should be consuming such things as potatoes, oatmeal, brown rice etc.

I’m sure you’re aware of the importance of taking plenty of FRUIT AND VEGETABLES and you can top these up with cottage cheese and eggs.

Fourthly, regarding FATS, you actually need to consume some believe it or not – but the right kind of fats. You DO NOT want too many saturated fats in your system but rather good fat. These are found in FISH OIL which tends to decrease inflammation, and also speeds up your metabolism as well as helping your joints.

There is no doubt that a proper muscle gain diet can be sore on your wallet, so I have 3 tips for you below which should be beneficial especially if you are finding things tight financially.

1. Try to do most of your grocery shopping at a local discount food store, even if it means having to travel slightly further from your home than normal.

2. Don’t always look for BRAND names. You can make big savings on non-branded items which are just the same.

3. Try to shop just after you train so that you will be motivated to buy just the right stuff and not a load of junk which will undo your good gym work and waste your hard earned money.

So, in conclusion, it is vital that you you plan your nutrition intake in advance. You MUST eat properly to meet your overall goal of building muscle and obtaining a great physique. And remember, it doesn’t have to cost the earth if you follow my cost-saving tips above.

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The Ultimate Abs Routine Exercise Workout

If you want to ‘Chisel Out’ your abs and have a ‘Six Pack’, that an ‘Underwear Model’ would be jealous of. YOU NEED THIS Abs routine. It will not work on its own but, added to a good diet plan and an existing exercise routine will blow everybody elses advice out of the water.

First you have to realise that your body fat has to be at least 10% and would be better if it were 5% to 7%. No lower than 5%, otherwise you might end up needing medical treatment! If your body fat is at a higher percentage, your abs will never show through. So you need to concentrate on your dietary intake. You want your diet to be nutritious and contain around 1,700 calories per day, no less. This will allow you to easily burn those calories off and more. Any exercise will ensure that you cut into your stored body fat and you will lose weight.

Make sure that you have a good exercise plan worked out as you want to lose stored fat and not lean muscle.

I have seen too many people doing sit-ups and crunches all day long and getting nowhere. Don’t follow them. These exercises will not carve out your abs! They will only help to rip your spine out and you will most likely find that you end up with back pain!

The Abs routine below is to be added into an exercise routine. A routine that should include both weights and cardio exercises. You will also need to be following a good diet. The exercises below will enhance your existing diet and exercises. On their own the exercises will help but are not enough to make an underwear model jealous.

You should include an abdominal circuit into your exercise routine every Monday, Wednesday, and Friday

Your abdominal routine consists of:

· Hanging leg raises (3 sets of 12 reps)

· V-Sits (3 sets of 20 reps)

· Flutter Kicks (3 sets of 1-min kicks)

· Planks (3 sets of 1-min planks)

· Side planks (4 sets of 30-second side planks on each side)

Do all sets for each one of these exercises in order. This isn’t a “circuit”; it’s meant to be done one exercise at a time (for all the sets and reps indicated).

Do the hanging leg raises first. You get on the pull up bar, arms hanging straight down, and then bring your knees up to your chest, side by side, so that you focus on your oblique’s mainly. You should aim at 3 sets of 12 for this.

Then go straight to the V Sits for 3 sets of 20. By now you should be feeling pretty good in the midsection region.

Go straight to the ground with 3 sets of 1 minute flutter kicks. After those, end the workout with 3 sets of 1 minute planks and 4 sets for 30 seconds of side planks (2 on each side).

This is a great, all round abs workout which you need to do 3 days a week (Monday, Wednesday, and Friday).

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No Nonsense Muscle Building Tips To Maintain Muscle You’ve Gained

You’ve worked hard to pack on some extra  muscle  naturally. Now you have a new challenge, how to keep it. There are a few no nonsense  muscle   building   tips  to help you maintain the  muscle  you’ve worked so hard to  build . Most body  building  forums focus on gaining  muscle  as if you can continue to gain  muscle  forever. There comes a point in time when you want to stop packing on the  muscle  and a time when your body says it’s time to quit because you’ve naturally reached your peak.

In either case you must shift your workout strategy to focus on  muscle  retention. You must be emotionally ready to lose a few pounds once you shift into maintenance mode. It’s natural for your body to lose some strength and size because your workout routine and diet will also change as you move your body into  muscle  preservation.

Now, don’t panic. If you follow what I tell you in this article you won’t lose half the  muscle  you’ve gained. But, if you’ve gained 10-20 pounds of solid  muscle  naturally, be emotionally prepared to lose about 20% of it when you shift your body into  muscle  retention mode. You will still look fantastic.

Your workout routine will need to change to help you maintain  muscle . Your focus should be on 8-10 repetitions per set, but the weight should be moderate, not moderately heavy. So, what does moderate weight mean? It means you should be able to fully complete all 10 reps without too much struggle, but enough struggle to feel a little burn. This is very hard to explain in words, but you will know the feeling when you feel it.

When you no longer want to gain  muscle , you should have a good sense of your body and how it feels under physical stress. You should know when your  muscles  are fatigued. You should still feel a good pump, without taking your  muscles  to failure. Your goal is to give your new  muscles  a reason to stick around. The reason why your body gained  muscle  in the first place was because you placed unusually stress on your  muscles  on a regular basis, and the body responded naturally be increasing in size. Now, you must still give your body a reason to hold onto  muscle  because you still have a workout program that puts moderate resistance on your  muscles .

Your next non nonsense  muscle   building   tip  is your diet. You still need to eat plenty of complete proteins from meats, fish and chicken. You really need that protein now that your body has shifted into  muscle  retention mode. Don’t skimp on the protein at all. You don’t need to eat as many meals and you can even cut out a meal, but make sure you get 1.2 – 1.6 of your body weight in grams of protein.

Your body still needs protein to feed the  muscle  you have. If you deprive your body of protein, you will lose a good amount of  muscle  fast. Use a good quality whey protein powder daily and drink plenty of water. Your  muscles  also need lots of water to survive.

Sleep should be your next focus. Surprisingly, your body won’t need the same 8-9 hours of sleep to maintain  muscle  they way it did to gain  muscle . You still need the recovery, but your body will now recover faster because your body will not be stressed to the same degree.

Shifting your body into  muscle  retention mode requires a different focus in your workout and diet. These no nonsense  muscle   building   tips  should help you make that transition from  muscle   building  to  muscle  retention without you losing too much  muscle  in the process. Keep up the good work.

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